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Dead Lift

(8 user ratings)     views   views: 224402

Type basic
Mechanics compound
Direction pull
Equipment barbell
Additional Equipment (rack)
x Rate Dead Lift

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp barbell (maybe from rack) with wide mixed grip and stand upright. Keep arms straight and hold barbell in front of thighs.


Bend knees and hip, move hip backward down and knees forward until barbell reaches lower knees. Keep back straight and look ahead. Return by extending knees and hips. At top of motion flex shoulders and upper back. Repeat.

Variations / Comments

Keep barbell close to body. Maintain permanent muscular tension and keep looking forward. For complete range of motion lower barbell down to floor.

Barbell Dead Lift Starting Position Starting Position
Barbell Dead Lift Ending Position Ending Position


Target Gluteus Maximus
Synergist Quadriceps | Hip Adductors | Soleus
Stabilizers Trapezius, Middle | Trapezius, Upper | Rhomboids | Erector Spinae | Rectus Abdominis | Obliques | Hamstrings | Gastrocnemius
Barbell Dead Lift Muscles Front
Barbell Dead Lift Muscles Rear
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